In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Deadlift (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 at 50%

Min 6: 5 at 75%

Min 8: 5 at 75%

Min 10: 5 at 75%

Min 12: 5 at 75%

Between sets do 10 hollow rocks

S2: Sport – short chipper (Time)

500/400m row

40 Pull-ups

30 Clean & Jerks 115/80

20 Bar-facing Burpees

10 thrusters

500/400m row

RX+: as written

RX: 95/65, 115/75

Sp: 75/45lbs

CHANGE: added rows

L1: L1- 16 min KBDL,Russiantwist,run,clamshell EMOM (No Measure)

16 min EMOM

Min 1: 30 Deadlifts w/KB 44/26

MIn 2: 24 russian twist + press with plate 25/15

Min 3: 200m run or row

Min 4: 50 banded clam shell lifts (25 each side)

RX: As written

SP: 35/18lbs, 15/10lbs

JUST MOVE: Half Reps

https://youtu.be/_3Rvwlk3BsA?t=2m10s

L2: Life – KBS,Ass,PU,Row (Time)

4 Rounds:

10 med ball lunges 20/14lbs

25 Russian KB swings 35/26

20/15 cals on assault bike

20 ball slams 20/14

200m run or row

RX: as written

SP: 26/10lbs

JUST MOVE: 2 rounds

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

Skip to toolbar